I've done these exercises for couple of weeks - however, I havn't set any specific days for them until now (except that S is followed in order 1-3), perhaps it'll keep up my motivation to keep pushing. Not really sure if I should write down what I lift at the moment (still kinda low weight compare to others here ^^).

The main issue I have w training/diet, is avoiding sh*tty stuff such as chocolate bars and crisps. I eat a lot of fresh veggies, beans, lentils, mushrooms, nuts and seeds - meal planning isn't my strong side, how do you do it?

Height: 5.9/176cmWeight: 172/78Age: 27

Goals for 2013:

- 30 chin-ups before end of April- 100 push-ups before end of April- 20 pull-ups before 15th May- 38m on 10K/6.21mi in 2013- 18m30s on 5K/3.10mi in 2013- 60K run before 15th May- 100K run

I will start with week 3 next Monday. Since I have tonnes to do at Friday and I'm attending a 10K-race on Saturday, it might be some minor changes. I'll try my best to have strength left for following the routine... however, this is my first race 2013 - my goal is to push sub-40 on this one - I'm confident it'll be sub-45, however, if it's crappy weather with strong wind (the course is 100% inner-city, asphalt/gravel, w one challenging uphill), it'll probably be close to 45 minutes. Update on Saturday evening. Veefcake!

Budget is a huge factor for meal planning for me. So planning out meals and making grocery lists for specifically what I'm going to make helps me a lot. Honestly its a lot of work and hard to stick to. The other big thing that helps me is just to keep as much fresh produce around, particularly things that don't need any preparation. And of course not buying the junk food. But I know for myself that I will eat whatever is around me. So if there is healthy food around I will eat it and it helps me from going out of my way to go to a store to buy junk when I crave a snack.

First day - starts with "Active rest"; felt a bit sluggish this morning, instead of walking/running 4k to work, I took the bus, walked about 1k (same on the way home). Did about 50 push-ups, 40 one-/two-leg lift, 120 leg rotations (sideways/up-down), 20 jackknives and some more later same evening.

W3 Thursday: S2-day, did about 90-95% of the work-outs, the gym closes at 8.00pm (and a lot of people at the gym too), missed out on the chins (lateral movement), bicepscurls w cable and shoulderlift w weight plate. Added som extra push-ups to compensate.

I also ran 2x4K to/from work earlier that day - didn't use the Garmin, however, I guess the way back was about 15m.

I won't explain away my result due to wind, placed myself in the 45-50m start group or choke-points on the course. I said I would be content with sub-45, alas I'm not. I could do much better - veefcake!